Your Period-Powered Plate: The Best Foods to Eat for a Happier Cycle
Your Period-Powered Plate: The Best Foods to Eat for a Happier Cycle
Feeling tired, bloated, or crampy during your period? You're not alone. While it's tempting to reach for a tub of ice cream and a bag of chips, what you eat can significantly impact how you feel. By fueling your body with the right nutrients, you can help manage pain, boost your energy, and balance your mood.
Here’s a guide to the best foods to eat during your period and a simple recipe to get you started.
The Best Foods to Eat
1. Iron-Rich Foods: You lose a lot of iron during your period, especially if your flow is heavy. This can lead to fatigue, dizziness, and general weakness.
Best sources: Lean meats like chicken and fish, leafy greens (spinach, kale), lentils, beans, and tofu.
2. Magnesium-Rich Foods: This mineral is a muscle relaxant, which can be a lifesaver for cramps.
Best sources: Dark chocolate (at least 70% cocoa), nuts (almonds, cashews), seeds (pumpkin, chia), and avocados.
3. Anti-Inflammatory Foods: These can help reduce the pain and inflammation caused by prostaglandins, the compounds that trigger uterine contractions.
Best sources: Fatty fish (salmon, tuna) rich in omega-3 fatty acids, ginger, turmeric, and berries.
4. Hydrating Fruits and Veggies: Hydration is key to reducing bloating and headaches.
Best sources: Watermelon, cucumber, celery, and leafy greens.
5. Probiotic-Rich Foods: If your period causes digestive issues like diarrhea or constipation, probiotics can help balance your gut.
Best sources: Yogurt, kombucha, and fermented foods like kimchi.
Simple & Soothing Period Recipe: Iron-Boosting Black Bean & Spinach Soup
This recipe combines several of the best period-friendly foods into one comforting, easy-to-make meal.
What you'll need:
1 tbsp olive oil
1 chopped onion
2 cloves minced garlic
1 can (15 oz) black beans, rinsed and drained
4 cups vegetable broth (or chicken broth)
1 tsp cumin
1/2 tsp smoked paprika
A handful of fresh spinach
Optional toppings: a dollop of Greek yogurt (probiotics!), a sprinkle of fresh cilantro, or a slice of avocado (magnesium!).
How to make it:
In a pot, heat olive oil over medium heat. Sauté the chopped onion until it's soft and translucent. Add the minced garlic and cook for another minute until fragrant.
Stir in the cumin and smoked paprika.
Add the rinsed black beans and broth. Bring the mixture to a simmer, then reduce heat and let it cook for 10-15 minutes to allow the flavors to meld.
Just before serving, stir in the fresh spinach. It will wilt quickly in the hot soup.
Serve warm and add your favorite toppings.
What to Drink (And What to Limit)
Drinks to enjoy:
Water: The number one drink for your period. It helps fight bloating and dehydration headaches.
Herbal Tea: Ginger, chamomile, and peppermint teas are excellent choices. They can soothe cramps, ease nausea, and calm your mind.
Turmeric "Golden" Milk: This warm, spiced drink is packed with anti-inflammatory turmeric and can be very comforting.
Drinks to limit or avoid:
Caffeine: Coffee and energy drinks can be a double-edged sword. While they provide an initial energy boost, they can also increase anxiety, worsen cramping by constricting blood vessels, and lead to a crash later.
Alcohol: It can dehydrate you, making bloating and headaches worse. It may also disrupt your hormones and impact your mood.
Sugary Drinks: Soda and fruit juices with added sugar can cause a spike and crash in your blood sugar, which can lead to mood swings and increased fatigue.